How to Combine the Right Micros to Gain Muscle Fast
Here are the Best Micros to Gain Muscle Fast
Without a doubt developing and maintaining muscle mass that is strong and healthy represents a valuable benefit that can allow you to enjoy life more. Today we are going to take a look at the right micros to gain muscle fast. No, that wasn’t a typo. We are not talking about macros today, but instead, micronutrients.
The three main principles that enable a person to achieve this are strength training, thoughtful and balanced nutrition, and rest.
Strength training makes muscles grow. Exercise must be intense enough to generate muscle stress and cause muscle fibres to tear so that after proper rest and the provision of the necessary nutrients, the damage can be repaired and muscle growth be stimulated.
So you lift weights and ingest the right amount of carbohydrates, proteins, and fats. Additionally, you take nutritional supplements; sleep well, rest the necessary amount between workouts and above all you train hard.
Have you hit a wall with your muscle gains?
In spite of all this, it seems that you have hit a wall in your muscle gains.
There are a variety of reasons why this could be happening, but I am here to tell you why the most likely culprit is a deficiency of micronutrients.
It makes little to no sense to have a diet that is high in proteins if your body does not have the sufficient intake of micronutrients necessary for the chemical reactions to directly lead to cellular generation in your muscle mass.
Some of these micronutrients are needed for the metabolism of amino acids while others are directly linked to an increase in insulin sensitivity, which promotes muscle mass gains through the metabolic pathway known as mTOR.
Without further ado, let’s take a closer look at a list of micros to gain muscle fast. Micronutrients you might be deficient in and that with the right supplementation could mark the difference in the gym and help you achieve significant muscle.
Magnesium is the fourth most abundant micro in our bodies. Magnesium is directly involved in hundreds of enzyme reactions. It is crucial to the proper synthesis of protein in muscle mass. The daily recommended dose is 400 milligrams. Because magnesium is part of the chlorophyll cycle, plants and vegetables can be particularly rich sources. Dark leafy greens such as spinach and herbs such as apple mint, cilantro, and parsley are rich sources of magnesium. Pumpkin seeds, sunflower seeds, pine nuts, corn, quinoa, almonds, oats and white beans are also good sources of magnesium.
Another vital micronutrient, Zinc, participates in insulin signalling and the proliferation of muscle cells. Zinc can be found in red meats, spinach, asparagus, mushrooms, seeds, and beans.
Studies have shown that chromium improves insulin sensitivity and protects against muscular atrophy by preventing degradation of muscle fibres during recovery periods. Particularly rich sources of chromium are yeast, beef, wheat, barley, shellfish, Brazil nuts, dried dates, pears, tomatoes, mushrooms, and broccoli.
Recent studies have shown that the majority of cells in our bodies possess vitamin D receptors. Vitamin D has a direct influence on insulin sensitivity and skeletal muscle integrity. Vitamin D supplementation has been attributed to the ability to boost the entire immune apparatus and regulate blood pressure. Salmon, sardines, cow milk, tuna, eggs, and mushrooms are all rich sources of vitamin D. Exposure to sunlight also dramatically increases Vitamin D synthesis in the body.
All the members of the B vitamin complex play essential roles in muscular health, but vitamins B2, B6, and B9 are essential to the metabolism and transamination of amino acids. Beans, dark leafy greens, meats, spinach, yoghurt, mushrooms, peppers, beets, parsley, plantain and sunflower seeds are all excellent sources of Vitamin B.
Iodine is a crucial micronutrient in the synthesis of thyroid hormones. Thyroid hormones are an essential component of protein synthesis in the body and as such play a crucial role in muscle gain. Iodine is also directly linked to energy levels throughout the day. Some rich sources of iodine are sea algae, scallops, cod, yoghurt, and shrimp.
It is the small things that can often go unnoticed, and this is no less true in the world of fitness.
Because it is easier to measure and keep track of the macronutrients found in our diets the crucial micros are often overlooked. A micronutrient deficiency could sabotage all the hard work and effort you are putting in at the gym.
Almost every single metabolic process in your body is dependent on the chemical properties provided by vitamins and minerals.
A lack of proper micro supplementation will undoubtedly lead to a decline in overall health and performance which is why a diet that only focuses on the macro will always lead to suboptimal results.
Of course, this does not mean that you have to go out to the grocery store and bring back the entire produce aisle though, there are plenty of supplemental products on the market that can enable you to get sufficient micronutrients and gain significant muscle.
I strongly recommend MULTIVITA REVOLUTION.
This daily multivitamin has been carefully formulated with a full spectrum of vitamins and minerals to optimise your health and overall well-being.
MULTIVITA REVOLUTION is packed with essential micros and phytonutrients so that you get the benefits of the entire fruit and grain complex. The experts at MUSCLESPORT have made sure to include a full suite of specialised digestive enzymes so that your body is better able to absorb all the benefits of this fantastic product.
MULTIVITA also comes dosed with an antioxidant complex of MSM, green tea, and grape seed extracts to stop those pesky free radicals in their tracks.
If you are serious about your muscle gain and are looking to be as efficient as possible, then you need to stay on top of your micros, and there is no more straightforward way than with MULTIVITA REVOLUTION.
- Maughan, R. J. (1999). Role of micronutrients in sport and physical activity. British Medical Bulletin, 55(3), 683-690.
- Lukaski, H. C. (1995). Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes?.International Journal of Sport Nutrition, 5(s1), S74-S83.
- Schwarz, K., & Mertz, W. (1959). Chromium (III) and the glucose tolerance factor. Archives of Biochemistry and Biophysics, 85(1), 292-295.
- Delange, F., & Lecomte, P. (2000). Iodine supplementation. Drug safety, 22(2), 89-95.
- Machefer, G., Groussard, C., Zouhal, H., Vincent, S., Youssef, H., Faure, H., … & Gratas-Delamarche, A. (2007). Nutritional and plasmatic antioxidant vitamins status of ultra-endurance athletes. Journal of the American College of Nutrition, 26(4), 311-316.
We have, in preparing this information, used our best endeavours to ensure that the information contained herein is true and accurate, but accept no responsibility and disclaim all liability in respect of any errors, inaccuracies or misstatements contained herein. Information guide only and any other further information should be considered by a professional.